12/08 – Nancy

WARM-UP

Hinshaw Warm Up (10-12 minutes) 

-into- 

2 sets: 

10 Banded Pass Throughs 

10 Dynamic Squat Stretches 

5 Muscle Snatch (PVC-Empty bar) 

5 Overhead Squats (PVC-Empty bar) 

WORKOUT PREP

3 sets: 

100m Run (build-in pace) 

3 Overhead Squats (empty bar-build across sets) 

WORKOUT – Nancy 

Freedom (RX’d) 

“Nancy” 

5 rounds 

400m Run 

15 Overhead Squats (43/30) 

Cap: 20 Min

STRICT PULL-UPS: WEEK 4 

Freedom: 

3 rounds of: 

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang 

Followed by 7 Strict Pull Ups

–rest 90 seconds between sets– 

Independence: 

3 rounds of: 

20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang 

Followed by 4-6 Strict or Negative Pull Ups

–rest 90 seconds between sets– 

Liberty: 

3 rounds of: 

20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang 

Followed by 3 Negative Pull Ups 

–rest 90 seconds between sets– 

COOL DOWN/MOBILITY

2 x 10 Reverse Leg Raises 

2 x 10 Seated External Rotations 

2 x 10 Bootstrappers